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Components
Power Snatch
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Power Snatch + Holds/Swings/Jumps - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
57 (28/29)
Workout
Power Snatch + Holds/Swings/Jumps
Warm-up
10 Banded Ext. Rotations w/ Press
10 Low Ext. Rotations / side
5 Double Pushup Inchworms
10 PVC Passes
10 PVC OHS
10 PVC GHD Hip Extensions
DONE TOGETHER: (with 45/35lb)
5 B/N Snatch Grip Press
5 Pause OHS
5 B/N Sotts Press
5 Snatch Balance
5 Hang Power Snatch
5 Power Snatch
Power Snatch (1 EMOM x 10)
Increase weight throughout
Metcon (Time)
4 Rounds of:
60-second Handstand Hold
60-second Static Hang
20 RKBS (71/53)
20 Box Jumps (24/20)
Reduce the static movements to something that can be done unbroken for at least the first round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 30, 2018
Male Clients
1
Diggy
Hagos
5pm CrossFit
1 x 1 @ 175 lbs
2
Craig
Kreinest
5pm CrossFit
1 x 1 @ 165 lbs
3
TOM
Hill
8am CrossFit
2 x 1 @ 155 lbs
3
Dan
Chavez
12pm CrossFit
1 x 3 @ 155 lbs
4
Nate
Cobb
8am CrossFit
1 x 1 @ 147 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 1 @ 145 lbs
dropped down to 135 for last couple rounds
5
Frank!e
Armas
5pm CrossFit
1 x 1 @ 145 lbs
squated, but made 155
5
Ron
Singer
6pm CrossFit
1 x 1 @ 145 lbs
6
AJ!
Isabelo
6am CrossFit
1 x 1 @ 140 lbs
6
Papi
Aka Teddy
12pm CrossFit
1 x 1 @ 140 lbs
7
Private
4pm CrossFit
3 x 1 @ 135 lbs
7
Chris
Bartley
8am CrossFit
1 x 1 @ 135 lbs
last 3 rounds at 135lb
7
Tony
Huynh
7am CrossFit
1 x 1 @ 135 lbs
8
Jason
Jarrells
5pm CrossFit
1 x 1 @ 125 lbs
8
Ulrick
Matsunaga
7am CrossFit
1 x 1 @ 125 lbs
9
Bill
Curci
5pm CrossFit
2 x 1 @ 115 lbs
9
Brad
Damon
6am CrossFit
1 x 1 @ 115 lbs
9
Chris
Christian
4pm CrossFit
1 x 1 @ 115 lbs
9
Christopher
Gonzalez
12pm CrossFit
1 x 1 @ 115 lbs
9
Tyler
Eickmann
5pm CrossFit
1 x 1 @ 115 lbs
Form broke down. Need to get better with wider grip.
10
Robert
Brazeau
4pm CrossFit
1 x 1 @ 105 lbs
10
Ryan
Goderre
5pm CrossFit
1 x 1 @ 105 lbs
11
Mark
Davis
6am CrossFit
1 x 1 @ 95 lbs
12
Andrés
Herrera
4pm CrossFit
1 x 1 @ 85 lbs
practicing snatch
13
Samer
Mansour
5pm CrossFit
1 x 1 @ 75 lbs
14
Anthony
Falette
4pm CrossFit
1 x 1 @ 70 lbs
15
Yehuda
Lurie
8am CrossFit
1 x 1 @ 65 lbs
16
Chad
Baker
12pm CrossFit
1 x 1 @ 35 lbs
pvc w/ increasing weights
Female Clients
1
Patricia
Brown
6pm CrossFit
1 x 1 @ 120 lbs
So sore
2
Claudia
Chaloner
7am CrossFit
1 x 1 @ 115 lbs
2
Corinne
Ingham
5pm CrossFit
1 x 1 @ 115 lbs
3
Lindsey
Hempy
6am CrossFit
2 x 1 @ 105 lbs
4
Leigh
Bryant
6am CrossFit
2 x 1 @ 100 lbs
5
Rachael
Storm
5pm CrossFit
1 x 1 @ 95 lbs
6
Private
5pm CrossFit
3 x 1 @ 90 lbs
6
Kait
Pollen
6pm CrossFit
1 x 1 @ 90 lbs
failed 95#
6
Maria
Mercado
6pm CrossFit
1 x 1 @ 90 lbs
7
Gracie
Laciste
4pm CrossFit
1 x 1 @ 85 lbs
8
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 80 lbs
9
Brenna
Jarrells
12pm CrossFit
1 x 1 @ 75 lbs
9
Kym
Janke
4pm CrossFit
1 x 1 @ 75 lbs
9
Taylor
Hempy
7am CrossFit
1 x 1 @ 75 lbs
10
Kaitlin
Backes
5pm CrossFit
3 x 1 @ 70 lbs
10
Chelsie
Coughlin
8am CrossFit
1 x 1 @ 70 lbs
10
Danielle
Barragan
5pm CrossFit
1 x 1 @ 70 lbs
10
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 70 lbs
wonky but completed.
10
Laura
Ringgold
4pm CrossFit
1 x 1 @ 70 lbs
11
Alissa
Cobb
7am CrossFit
1 x 1 @ 60 lbs
11
Megan
Gibbings
6pm CrossFit
1 x 1 @ 60 lbs
struggling
12
Paige
Escamilla
5pm CrossFit
1 x 1 @ 55 lbs
12
Theresa
Brinsa
5pm CrossFit
1 x 1 @ 55 lbs
hang muscle
13
Tina
Carriere
6am CrossFit
1 x 1 @ 50 lbs
14
Private
6pm CrossFit
1 x 1 @ 45 lbs
15
Sarah
Mielke
7am CrossFit
1 x 1 @ 40 lbs
16
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 35 lbs
16
Vienna
Kaiser
8am CrossFit
1 x 1 @ 35 lbs
shoulder issue...just worked on movement
17
Esmeralda
Bernal
8am CrossFit
1 x 1 @ 20 lbs
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